3 Tips For Starting Your Diet Off Right...

I have been a nutrition coach for over a decade. I have many clients successfully reach their goals, and others who didn’t come close. The ones that succeeded had a few key things in common. Here are 3 action steps that successful dieters do:

1. Set a Start Date: This may seem obvious, but setting a start date to your diet is an extremely powerful tool. When you set a date, it plants your flag in the sand. “This is where my shitty eating stops!” It also gives you time to prepare for your new diet. Creating a grocery list, figuring out your macros and calories, and going shopping takes time. If you start a diet on a whim, you usually run into the problem of not having the right food around and BANG! You end up and the McDonald’s drive-through and your diet is derailed before you even get started.

2. Clean Out Your Pantry and Refrigerator: When you are trying to change your diet and you have the temptations of ice cream staring at you in the freezer, it makes sticking to your diet more challenging. Donate the food, give it to your neighbors, or just throw it out! 86 the junk, and see the bodyfat start to drop.

3. Find Support: Talking about your lifestyle and nutritional changes is super important to success in changing your diet. I’ve performed hundreds of nutrition consultations, and a lot of them include the spouse or significant other of the client. Getting everyone on board in the household and being transparent of what will help and what will hurt progress is key. It also prevents resentment as the client and their significant other can hear each other’s concerns from the beginning and work through these hurdles early on, rather than weeks down the line. Your friends and family want what’s best for you. Don’t let a tough conversation stand in your way of the fitness of your dreams.

Though creating a new routine can be challenging, these tips can help greatly to the long term success of a nutrition overhaul. One last aspect that increases successful dieting exponentially is accountability. Someone who will check in on you regularly, create a plan of attack, and help you when you fall off the wagon is invaluable. That’s where I can help. If you have been trying to change your diet on your own, and you are left frustrated and spinning your wheels, set up a free assessment today. We can work together to find the areas that need improvement and set a course to the best version of you!

What I Eat to Stay Lean, Strong, and Healthy

When I sit down with a nutrition client, the first thing I evaluate is their food log.  The food log gives me access to an important piece of the fitness puzzle.  I examine things like handwriting, number of meals recorded, how many days the client forgot to log food, and so much more.  What? You thought I care about what they eat?  I do, but the FIRST thing I look for is if this client is actually aware of what they are putting in their body, both food and drink.  A common remission I see is clients who don’t record what they drink.  This is usually due to embarrassment of consuming drinks daily after they get off of work.  Those “few beers” or “just a glass of wine” are usually a little bit more volume and often than the client even knows, but without WRITING IT DOWN we can never put the problem in front of us to change.

Just to give you an idea, this is what a one day food log from yours truly:

6am-Wake-Up

7am-12oz Cold Brew Coffee (black)

7:30am-RX Oats with 1/4 Cup Whole Lactose Free Milk, 1 Tbsp skippy peanut butter, 1/4 cup frozen blueberries

10:30am-workout

11:45am-smoothie (1/2 cup frozen mixed berries, 1/4 cup cranberry juice, 1/2 scoop protein egg white powder, 1 scoop colleen protein)

12:15pm-4 whole eggs (pastured), 2 strips thick cut bacon (nitrate/nitrite free), 1/3 cup lactose free cheese, 1/2 cup onion/peppers mix), 16oz. water

3pm-8oz. Sliced Turkey Breast (nitrate/nitrite free), 1.5 cups trader joe’s cassava chips, 16oz. Pellegrino soda water, 1/4 cup white rice, 1/4 cup pomegranate seeds

6pm-12oz Grass-fed Skirt Steak, 2 Cups White Rice, 2 TBSP Peter Lugar Steak Sauce, 16oz. Pellegrino Soda Water

Don’t worry about what I am eating, look more at the detail and clarity of the actual food log.  What it tells you is that I am aware of everything that I put into my body.  That is why logging food is so critical to making nutritional changes.  We can’t measure what we can’t change.  Up your food log game, and see your body composition change accordingly.

Need help with YOUR food logging?  Book a free assessment today, and let’s get started on the path to a better diet.

A Lifetime of Nutrition: Floch Fitness Nutrition Seminar

Food, like many of you, has been a critical part of my life.  Not for the most obvious reasons like survival, sustenance, and pleasure, but to fuel my goal during various times in my life.  Starting in middle school, I wrestled competitively, which meant weight cutting.  This is when food became more than just “what my parents gave me” and transformed into “what I needed to conquer and understand in order to make the weight.”  Fast forward to college and food became, “What can I get the most bang for buck?” Being a poor undergrad trying to feed himself while playing a college sport,  meant I needed to be strategic and crafty with what and how I ate.  After college I entered the sport of triathlon, and this is where food transformed into “fuel for endless hours of training.”  As triathlon got more serious, my health declined and now I looked at food a different way still: medicine.  The food I was eating during triathlon training was harming my body, causing my stomach, gallbladder, and liver to malfunction.  Changes in my diet caused improvements in my health and from there my goal changed to the sport of fitness (Crossfit).  During this chapter of my life, food supported my performance and now my career.  I was now making a living as a coach which meant every calorie I put in my body would now “put food on the table.”  As I shift my goal into long term health, my view now is food is my future.

Food has meant so many things to me over my life, and it is constantly changing.  My understanding of food has been challenged by so many different perspectives.  These perspectives allow me to sit down in front of a client or clients and find out what their goals are and how food can either help them move toward that goal, or drive them away from it.

In this video shot a few years back (much more hair then), I shared my thoughts on nutrition in a seminar I held at Crossfit Delray Beach.  We cover many topics here like nutrition for performance, diet for losing weight, and simple things like how to count your macros and what the best types of fats are.  This is 20+ years of my nutrition knowledge (both academically and experientially).  I hope you can take a few golden nuggets away from it.

Your diet is important in your body, mind, and spirit.  It’s time to start treating the food you put in your body as fueling all three areas.  Let’s work toward a better diet together.  Click the link below to book a free assessment to and start your journey toward the best version of you.